Calorie cycling for weight loss: How Does It Work?
This comprehensive guide will answer the question: "How can calorie cycling help you lose weight?". In my role as a licensed dietician and clinical nutritionist, I will explain the benefits of calorie-cycling, show you how to start, give examples and provide additional tips. This popular strategy for weight loss will be explained in greater detail.
Calorie cycling is important
Calorie shifting is also called calorie cycling. It's a diet approach that involves changing your caloric intake daily throughout the week, while still maintaining an overall caloric target. It is important to use this method for weight loss as it helps keep metabolism up, promotes fat loss and maintains lean muscle mass. A study published in the British Journal of Nutrition showed that changing caloric intake preserved fat-free weight during weight loss. It means you are more likely to lose muscle than fat with calorie-cycling compared to dieting.
Calorie Cycling: How to Get Started
Calorie cycling begins by determining your weekly target calorie intake, which is usually determined by your goal of weight loss. If you require 2000 calories a day for maintenance, then you may choose to lose weight by aiming at 14000 calories a week. Distribute these calories evenly across the entire week. You could have days with high calories (up to 2300), days of medium calories (up to 2000 calories), and days that are low calories (upto 1700 calories). Remember, a balanced diet is vital during calorie cycling. Proteins are important because they maintain muscle mass while keeping you satisfied. Consult a health professional before starting any diet.
Calorie Cycling Examples for Weight Loss
- Day 1: High-calorie day - 2300 calories. Choose lean protein like chicken breast, and complex carbohydrates like brown rice.
- Day 2: Medium-calorie day - 2000 calories. Include high-protein dairy products like Greek yogurt.
- Day 3: Low-calorie day - 1700 calories. Concentrate on fruits, vegetables and lean protein.
- Day 4: High-calorie day - 2300 calories. Include healthy fats such as avocados or almonds.
- Day 5: Medium-calorie day - 2000 calories. Whole grains such as quinoa, oats and whole grain cereals are recommended.
- Day 6: Low-calorie day - 1700 calories. Leafy greens, colorful vegetables and fruits should be your first priority.
- Day 7: High-calorie day - 2300 calories. Include fish to get omega-3 fats.
Calorie Cycling: Additional Tips
Keep hydrated, particularly on days with low calories when you may mistake thirst for hunger. Include regular physical activity in your daily routine. You should listen to your body, and make adjustments as necessary. You may feel deprived when you are on a low-calorie day. This could be an indication that your caloric consumption is too low. Remember that losing weight isn't a straight-line process. It's common to hit plateaus and experience temporary gains.
Conclusion
Calorie cycling is an excellent tool to help you lose weight, as it helps maintain your metabolism while preserving muscle mass. This involves changing your caloric intake daily while still meeting a weekly goal. It is flexible and helps to maintain a diet plan over time. It's important to consult with a nutritionist and maintain a healthy diet before starting. Calorie cycling isn't a method that fits all. You may need to make adjustments depending on your individual responses and needs.
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